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Improve Mental Well-being

Category: Social Interaction

Rachel’s Reviving Remedies

17/01/2024 / / 0 Comments

In February 2024 I was invited by AVIXA to speak on a panel at ISE 2024, about mental health in the workplace. Although not an expert in this field, there has been much written on the subject and I shared my findings with the audience. I have included links to my favourite sources but there are many more for you to discover.

There have been several traumas in my life and most go back to my childhood. This is quite common and whilst traumas are often different they trigger a similar response in all of us and are the most common cause of long-term stress, depression and suicide. Gloomy or what? Do not be dismayed it can be reversed and there are remedies for short-term stress and ways of building resilience against medium-term stress. However, if you feel you cannot cope seek medical advice, especially for long-term stress.

Our responses to a situation depend on the context of what is happening. If the situation is traumatic the surrounding narrative should be shared with those you trust or written down. Internalising the trauma will prolong the shame and the blame we all attach to it.

You have to start somewhere and you may be surprised by what my list consists of but it is all backed up by expert research, see links provided. I also recognise we have to live our lives in our own way and this is just a guide to help us improve our mental state and longevity.

  1. On awakening try and remember your last dream and write it down. 
  1. Go outside for a morning walk, preferably within 1 hour of waking and if possible surrounded by nature, fields or trees – 4,000 steps or more is OK.  
  • Look towards the sun, or if overcast where the sun would be for as long as is practicable. This suppresses melatonin and resets your circadian rhythm. It also triggers the release of cortisol to help you wake up and stay alert during the day.
  • If you meet someone wish them good morning, strike up a conversation or at least smile.
  • Links: Dr Andrew Huberman – https://www.youtube.com/ watch?v=WDv4AWk0J3U
  1. Good quality nutrition, how much you eat and when you eat is essential for brain function and a healthy body. 
  • Cut out ultra-processed foods completely. 
  • Boost your gut biome and include amino acids, and protein, at least 30 different fruits and vegetables per week, this can be nuts, spices, herbs, vegetables, fruits and berries. You can also have lean meats and omega-3 fatty acids like oily fish for instance. 
  • Introduce fermented foods such as yoghurt, kefir, kimchee, sauerkraut and kombucha.  
  • Reduce the amount of alcohol consumed. 
  • There are three natural pathways for you to need to consume sugar and the brain’s preferred food is glucose. The food companies know this and put sweeteners in foods and drinks (including zero sugar) to trigger your brain to want more. Be aware too much sugar is bad for you and you will receive the right amount by eating the aforementioned. 
  • If you drink coffee make sure it is during the day, preferably the morning, to enable a good night’s sleep. 
  • Arrange a time of fasting every day, perhaps finish eating at 8 pm and have breakfast at 8 am. This gives the body and brain time to remove dead cells, build muscle from the day’s exercise and repair systems. The longer the fast the better the repair.
  • Links: Dr Andrew Huberman – https://www.youtube.com/watch?v=xjEFo3a1AnI,  Dr Michael Mosley – https://www.youtube.com/watch?v=DpnOVX0Dc5E, Professor Tim Spector – https://www.youtube.com/watch?v=xGY05t_sImc&t=22s
  1. After 40 years of age, you reduce muscle mass, speed and power so exercise is essential for a healthy body and mind and longevity. Daily movement, either cardiovascular or resistance training is very important. 
  1. We are sociable mammals and regular social interaction can impart many emotions to lift mood and happiness and increase metabolic rate and neural output. However, at work, for instance, there is no choice but to interact, therefore be aware of those you interact with. People can be grouped into three sections, those who give you net savings on stress (you feel at ease with), those who are neutral and those who are taxing. Try to avoid those in the taxing section. Link: Dr Lisa Feldman Barrett – https://www.youtube.com/watch?v=FeRgqJVALMQ&t=7385s
  1. Stress happens to all of us and there are tools to help manage and alleviate acute stress. The quickest and easiest way to alleviate acute stress in real-time is the physiological sigh, this immediately slows the heart rate down. Medium-term stress can be handled by training oneself to cope better under stress conditions. This involves taking cold showers or plunges and whilst immersed practising the physiological sigh to bring you to a state of normality. The more you practice the better you will be at regulating and coping with stress.  For long-term stress or at any point where you feel you cannot cope, seek qualified medical help. Links: Dr Andrew Huberman – https://www.youtube.com/watch?v=ntfcfJ28eiU, Dr Peter Attia & Dr Paul Conti – https://www.youtube.com/watch?v=HoGBkn_1Z14&t=6s
  1. You need good sleep to allow your brain and body to rejuvenate itself. The important factors here are the quantity, the quality, the regularity and timing (Chronotype) of sleep (QQRT). Try having 7 to 9 hours of the best possible sleep per night (no phones allowed). This should be in a darkened bedroom. Go to bed and arise within 30 minutes of your sleep routine to form a habit and enhance your circadian rhythm. Temperature plays a large part in sleeping and your bedroom should be cool – around 19°C. Place arms, hand and feet outside of the covers, take a hot bath or shower before going to bed – this will actually cool down your core temperature. Link: Dr Andrew Huberman – https://www.youtube.com/watch?v=h2aWYjSA1Jc&t=118s

The Six Pillars of Mental Health

30/12/2023 / / 0 Comments

A daily routine to look after your biology – In my research I came across podcasts by Andrew Huberman, Ph.D and was impressed by the sheer output of subjects, that are peer reviewed and have a bearing on our well-being. He is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioural sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviours, skills and cognitive functioning.

Here is my summary of Dr Huberman’s Six Pillars of Mental Health:

  1. Sleep – Try having 7 to 9 hours of best possible sleep per night. Have a sleep routine to maximise this and form habits. Go to bed and arise within 1 hour of your habitual pattern to enhance your circadian rhythm.
  2. Light – view sunlight as early as you can after waking in the morning for between 10 and 20 minutes – you need to be outside to do this as windows filter out the lightwaves your brain needs. This practice will put you in a better mood and increase your focus and alertness. It will also help you to sleep at night. (Do not stare directly at the sun. If there is no sunlight face east in the lightest part of the sky). Darkness is as important when you retire to sleep – no lights, no looking at phones for 6 to 8 hours.
  3. Exercise – 180 to 200 minutes of Zone 2 cardio per week (low intensity, where you can just hold a conversation) plus VO2 max (intense aerobic exercise) at least once weekly. Daily movement, either cardiovascular or resistance training is very important. You can have 1 day of rest per week.
  4. Nutrition – consume sufficient amounts of calories per day ensuring it is quality nutrition. Macronutrients, proteins, fats, carbohydrates and micronutrients. Cut out ultra-processed foods altogether. Include cold fermented food, in your diet to boost your microbiome (Kefir, Miso, Sauerkraut, Kimchi etc). (Heating this will kill the live cultures).
  5. Social interactions – we are sociable mammals and regular social interaction can lift mood and happiness and increase metabolic rate and neural output. However, at work, for instance, we have no choice but to interact, therefore be aware of those you interact with. People can be grouped into three sections, those who give you net savings on stress (you feel at ease with), those who are neutral and those who are taxing. Try to avoid those in the taxing section.
  6. Stress Control – Stress happens to all of us and there are tools to help manage and alleviate acute stress. The quickest and easiest way to alleviate acute stress in real-time is the physiological sigh, this immediately slows the heart rate down. Medium-term stress can be handled by training oneself to cope better under stress conditions. This involves taking cold showers or plunges and whilst immersed practising the physiological sigh to bring you to a state of normality. The more you practice the better you will be at regulating and coping with stress.  For long-term stress or at any point where you feel you cannot cope, seek qualified medical help.

The podcast on this subject is called ‘Bolster Your Mental Health’. For a huge amount of information on neuroscience, health and science-related tools for everyday life visit: https://www.hubermanlab.com/ or view his podcasts.

The content on this website is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from a qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website.

rachel@have-harmony.uk +44 7300 202290

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